Low FODMAP Mediterranean Salad Recipe for IBS Relief & Digestive Wellness

Simple, vibrant ingredients that actually make you feel amazing

Picture this: a meal that tastes like a Mediterranean vacation but leaves you feeling energized instead of bloated. Sound too good to be true? We're excited to share one of our favorite gut-friendly recipes that proves healing foods can be absolutely delicious.

This isn't just another salad—it's what happens when functional medicine meets your dinner table. Every colorful ingredient has been chosen to nourish your digestive system while delivering the kind of fresh, satisfying flavors that make healthy eating feel effortless.

Why Your Gut Will Thank You

When digestive issues have you second-guessing every meal, finding foods that both satisfy and support your healing can feel impossible. Maybe you've been dealing with bloating, unpredictable symptoms, or that frustrating cycle of feeling great one day and uncomfortable the next.

This Mediterranean salad is designed for exactly those moments. It follows low FODMAP principles—a research-backed approach that helps calm digestive inflammation by limiting certain carbohydrates that can trigger symptoms. Think of it as giving your gut a gentle reset while you enjoy every single bite.

The beauty of this approach? You're not just avoiding trigger foods—you're actively nourishing your body with ingredients that support healing:

Mixed greens provide the fiber that feeds your beneficial gut bacteria, while cherry tomatoes deliver lycopene, a powerful anti-inflammatory compound that research shows may help soothe your digestive tract.

Fresh basil isn't just aromatic—it contains natural compounds that have been studied for their gentle antimicrobial properties. Combined with extra virgin olive oil's healthy fats and inflammation-fighting polyphenols, you're creating a meal that works with your body, not against it.

Even the pine nuts and aged cheeses serve a purpose beyond flavor—they provide the protein and healthy fats your gut needs for repair, while being naturally easier to digest than many other options.

Mediterranean Garden Salad with Fresh Basil Pesto

Inspired by The Healthy Gut

Serves 4-6 as a side dish or 3-4 as a main course

Ingredients

For the Salad:

• 8 cups mixed salad greens (arugula, spinach, butter lettuce)
• 2 cups cherry tomatoes, halved
• 1 large cucumber, sliced into rounds
• 1/2 cup diced avocado (about 1/2 medium avocado)
• 32 green olives (about 1/2 cup)
• 6 oz fresh mozzarella, torn into bite-sized pieces

For the Fresh Basil Pesto Dressing:

• 1/3 cup garlic-infused olive oil
• 1/3 cup fresh basil leaves, finely chopped
• 1/4 cup pine nuts, roughly chopped
• 1/3 cup freshly grated Parmesan cheese
• 1/2 teaspoon sea salt
• 1/4 teaspoon freshly ground black pepper
• 1 tablespoon fresh lemon juice (optional, for brightness)

Protein Add-Ins (Choose Your Favorite):

• 1 lb grilled chicken breast, sliced
• 1 lb wild-caught salmon, baked and flaked
• 12 oz grilled shrimp
• 4 hard-boiled eggs, halved
• 1 cup hemp seeds or pumpkin seeds for plant-based option

Instructions

1. Get organized: Wash and thoroughly dry all fresh ingredients. A little prep makes everything come together beautifully.
2. Make the pesto magic: Whisk together the garlic-infused olive oil, chopped basil, pine nuts, Parmesan, salt, pepper, and lemon juice. Let it sit for 10 minutes—this is when the flavors really start dancing together.
3. Build your bowl: Combine greens, tomatoes, cucumber, avocado, and olives in a large serving bowl. Add your chosen protein.
4. Bring it all together: Drizzle the pesto dressing over everything and toss gently. Top with fresh mozzarella pieces just before serving.
5. Enjoy immediately: This salad is at its peak when fresh, though you can prep the dressing up to 3 days ahead.

Listen to Your Body

Here's what we've learned from working with countless individuals on their digestive journeys: your body is the ultimate guide. Start with smaller portions of avocado if you're new to low FODMAP eating, and notice how different combinations make you feel.

Some days you might crave the grilled chicken version, other times the hemp seeds feel perfect. There's no wrong choice—just what feels right for you today.

Your Path to Digestive Freedom

Nourishing recipes like this can be wonderful stepping stones, but we know that lasting digestive wellness runs deeper than any single meal. Maybe you're tired of playing food detective, wondering which meals will leave you feeling great and which will derail your day.

You deserve to feel confident about food again—to enjoy meals without anxiety, to have predictable energy, and to trust that your body is working with you, not against you.

At Arbor Health Functional Medicine, we believe your journey to vibrant gut health starts with understanding your unique story. Our Clinical Program for Gut Health takes a personalized approach to uncover the root causes of your digestive concerns, creating a path that honors your whole person—not just your symptoms.

Because healing happens when you have the right support, the right information, and a plan that actually fits your life.

Ready to explore what digestive wellness could look like for you? Your vibrant health is waiting and you're worth it!